Microwave popcorn: Glycemic Index and Glycemic Load
Category: Snacks & Sweets
Serving size: 1 serving (100 g)
Glycemic Index (GI): 55 (low)
Glycemic Load (GL): 14 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
(Microwave popcorn)
Glycemic Index Range Chart (0-100)
Microwave popcorn GI: 55
Glycemic Load Range Chart (0-40)
Microwave popcorn GL: 14
Balanced Meal Planning
Microwave popcorn has a low glycemic index of 55, meaning it typically raises blood sugar more gradually. Its glycemic load of 14 per serving also suggests a moderate blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair microwave popcorn with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Apple slices | ✓ |
Diabetes-Friendly Use
- Pair microwave popcorn with protein or healthy fats instead of eating it alone.
- Keep portions small and avoid frequent grazing on high-GI snacks.
- Choose snacks with more fiber and less added sugar when possible.
- Rotate in lower GI snack alternatives from this guide.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Dark chocolate (70%) | 1 oz (28 g) | 25 | 4 |
| Dried apricots | ¼ cup (40 g) | 31 | 9 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.